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The Shyness and Social Anxiety Workbook for Teens: CBT and ACT skills to help you build social confidence

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Jennifer Shannon, Doug Shannon, Foreword by Christine A Padesky

  • The Shyness and Social Anxiety Workbook for Teens

136 pages
Interest Age: 13 to 19
2012
ISBN: 9781608821877

If you struggle with shyness, you’re all too familiar with the feeling of not knowing what to do or say, and you’ll do anything to avoid feeling that way. But, most likely, you also know that you’re missing out on a lot—friendships, potential relationships, and fun. You’ve chosen this book because you’re ready to stop hiding behind your shyness and start enjoying everything life has to offer.

The worksheets and exercises in The Shyness and Social Anxiety Workbook for Teens will help you learn to handle awkward social situations with grace and confidence, so you can make real connections with people you want to get to know. The skills you learn will also help you speak up for yourself when you need to and stop dreading class projects that put you on the spot. Actually, there’s no aspect of your life that this workbook won’t help. So why let shyness rule your life one day longer? Let this workbook guide the way to a more confident, outgoing you.

Table of Contents

Introduction

  1. Socially Anxious Are You Missing Out?
  2. What is the difference between being a little shy and having a problem with social anxiety? The real question is whether you are missing out by avoiding situations due to your anxiety. It is important to understand that if you are socially anxious, you are not alone.
    1. Why Me? The Origins of Social Anxiety
    2. Being shy is not your fault. There are three main causes of social anxiety: genetics, how you were raised, and upsetting events that may have triggered your anxiety. One or more of these causes may be at the root of your problem.
      1. The Chain Gang Thoughts, Feelings, and Actions
      2. This book is based on cognitive behavioral therapy, which helps us understand the connections between our thoughts, our feelings, and our behavior. Avoidance behavior, which is what shy teens do, is caused by feelings of anxiety, which are sparked by spontaneous, often unconscious, automatic thoughts.
        1. Disastrous Distortions Don’t Believe Every Thought You Think
        2. The automatic thoughts that lead to avoidance behavior are often inaccurate and distorted. This chapter outlines six of the most common distortions in the thinking of people with social anxiety. Understanding that your thoughts are distorted helps you begin to question them.
          1. The Values Compass Stepping Off the Perfectionist Path to Nowhere
          2. Is not making mistakes what really matters? This chapter will outline how unrealistic it is to attempt social perfectionism and will help you identify your own values as a compass to guide how you live your life.
            1. What Was I Thinking? Fact-Checking and the Values Test
            2. There are two ways of evaluating your thoughts. The first is to figure out how accurate they are, and the second is to see if that way of thinking leads you toward avoidance or toward your values.
              1. Talking Back to Your Thoughts Training Your Brain to Challenge and Cope
              2. Once you have identified your distorted thoughts, you are ready to learn how to come up with some alternative ways of thinking that will help lower your anxiety and help you face situations that are scary for you.
                1. The Exposure Ladder From Avoidance to Action
                2. To master social anxiety, you will need to face your fears. There is no better way to challenge your thinking and live the life you want. But don’t worry; you don’t have to start with the scariest situation. This chapter will show you how to turn situations you’ve been avoiding into situations you can face.
                  1. Grab a Rung! Getting a Grip on Your Exposure Ladder
                  2. Here you’ll learn to develop coping strategies and use realistic goals to make exposures successful.
                    1. Bella’s Ladder Exposure, Exposure, Exposure
                    2. In this chapter, watch and learn as our socially anxious teen Bella faces her fear of blushing, one rung at a time.
                      1. Troubleshooting What to Do When You Get Stuck
                      2. What do you do when you become so anxious that you don’t feel like you can do your exposure? What if the thing you are afraid will happen actually happens? These are common challenges, and this chapter will give you strategies for coping with them.
                        1. Above and Beyond How Mistakes Make You Stronger
                        2. Facing your fear head-on helps you really master your social anxiety. You will learn that you can cope a lot better than you thought. This understanding frees you up to embrace life and to live according to your own rules.

                          3. Conclusion

                          Appendix A: For Teens and Their Parents or Guardians About Therapy and Medication

                          Appendix B: Helpful Resources

                          Appendix C: Paruresis

                          Appendix D: Other Common Types of Anxiety

                          "Full of clear, effective, and engaging strategies, this workbook will show teens exactly what to do to overcome their fears and shyness…. All teenagers would benefit from reading this book."
                          - Tamar Chansky, author of Freeing Your Child from Anxiety and Freeing Yourself from Anxiety


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